1 serving (100 grams) contains 90 calories, 20.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About White fish fillet
White fish fillets, such as cod, haddock, or pollock, are lean, mild-flavored fish commonly consumed worldwide and feature prominently in a variety of global cuisines, including Mediterranean, Asian, and Northern European. White fish are an excellent source of high-quality protein and are naturally low in fat, making them a healthy choice for many diets. They provide essential nutrients like selenium, which supports antioxidant activity, as well as vitamin B12, which contributes to energy production and nerve function. White fish also contain small amounts of omega-3 fatty acids, which are beneficial for heart and brain health. Their versatility in cooking methods, such as baking, grilling, or steaming, makes them a popular and adaptable food option.
Health Benefits
- Rich in protein: A 3-ounce (85g) serving provides approximately 20 grams of high-quality protein, essential for muscle maintenance and repair.
- Source of vitamin B12: Supports energy production and the proper functioning of the nervous system, with up to 40% of the daily recommended intake per serving.
- Contains selenium: Provides up to 35% of the daily value per serving, contributing to immune health and antioxidant protection.
Dietary Considerations
Selection and Storage
Refrigerate raw white fish fillets at 32-34°F (0-1°C) and consume within 1-2 days. For longer storage, freeze at 0°F (-18°C) for up to 3 months.
Common Questions About White fish fillet Nutrition
Is white fish fillet high in protein?
Yes, white fish fillet is an excellent source of protein. A 3.5-ounce (100g) serving typically contains around 20-25 grams of high-quality protein, making it a great choice for muscle maintenance and repair.
Can I eat white fish fillet on a keto diet?
Absolutely! White fish fillet is keto-friendly as it is extremely low in carbs, with less than 1 gram of carbohydrates per 100g serving. It also provides essential proteins and healthy fats that make it ideal for keto meal planning.
What are the health benefits of eating white fish fillet?
White fish fillet is rich in lean protein, B vitamins (such as B12), selenium, and phosphorus, which are essential for energy production, immune support, and bone health. It is also low in fat, making it heart-friendly, but be cautious with mercury levels in some species.
How much white fish fillet should I eat in one serving?
A standard serving size for white fish fillet is around 3-5 ounces (85-140g). Consuming 3-4 servings of fish per week is recommended by dietary guidelines for balanced nutrition and omega-3 intake.
How does white fish fillet compare to salmon in nutrition?
White fish fillet is lower in fat and calories compared to salmon, making it a leaner choice. For example, 100g of white fish has around 110 calories and 1-2g of fat, while salmon provides about 200 calories and 13g of fat per 100g. However, salmon is significantly higher in omega-3 fatty acids.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025: Seafood ConsumptionU.S. Department of Health and Human Services (HHS)Recommends consuming lean seafood like white fish as a nutrient-rich source of protein in a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
